|
Monday Warm Up: 6 min AMRAP: 100m Run 10 PVC Thrusters 10 Banded Good Mornings Strength/Skill: 12 min EMOM: Odd: 4 Front Squats From Ground Even: :20 sec Hollow Hold on Floor WOD: 10-8-6-4-2 Clean and Jerk (115/75) 3x Wall Balls  George working while working out Saturday Warm Up: Coaches' Choice Strength/Skill: EMOM 4 min: 1 Power Clean + 3 Front Squats at or above WOD Weight WOD: Teams of 2, alternate movements each round: 4 rounds: Run 400m 12 Front Squats (135/95) 12 TTB In Round 1 P1 Runs, P2 squats and P1 does TTB, and the order switches the next round  Friday Warm Up: 6 min AMRAP: :60 Jump Rope Singles 20 Lateral Hops 10 Wall Facing Squats Strength/Skill: Every 2 min x8: 2 Above the Knee Power Clean + 1 Above the Knee Squat Clean Add weight every other set WOD: 10 min AMRAP: 20 Front Rack Walking Lunge Steps (95/65) 10 Bar-Facing Burpees  Thursday Warm Up: 6 min AMRAP: Run 100m 10 Behind the Neck Strict Press 10 Pass Thrus Strength/Skill: Every 2 min x5: 3 HSPUs Negatives (deficit for advanced, from piked for beginner) 10 Banded Front Raises WOD: "Jack" 20 min AMRAP: 10 SH to OH (115/75) 10 KBS (24/16) 10 Box Jumps (24/20)  Wednesday Warm Up: 6 min AMRAP: Run 200m :20 Hang From Bar 10 Scap Push-ups Strength/Skill: A1: 6-8 Wide Grip Strict Pull-Ups Rest :30 x4 A2: :20 Hollow Rock (sub Hollow Hold) Rest 2 min x4 WOD: Row 2000m for time Cash out: Accumulate 2 min hanging from pull-up bar  Tuesday Warm Up: 6 min AMRAP: 2 Lengths each: High Knees, Butt Kicks, Lateral Lunge, Bear Crawl Strength/Skill: EMOM 14 min: 3-5 Single Arm DB Push Press at 20x1 tempo Alternate arms every minute, start with non-dominant arm WOD: 10 min AMRAP: Run 200m 15 Sh to OH (95/65)  Monday Warm Up: 6 min AMRAP: :30 DU Practice 10 Empty Bar Good Mornings 10 Banded Sidesteps Strength/Skill: Every 2:30 x5: 10 BB Hip Thrusts Then 3 sets of 10 BB Good Mornings at a moderate weight w/ :60 rest between sets WOD: For Time: 20 DL (185/125) 100 DU 15 DL 75 DU 10 DL 50 DU 5 DL 25 DU Sub half rep lateral hops over bar for DU  Saturday Warm Up: Coaches' Choice Strength/Skill: 5 min DU skill work WOD: In Teams of Two (work is split, runs are together): Run 400m 50 Burpee Box Jumpovers (24/20) Run 800m 100 Wallballs 200 DU Run 400m  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting every 2-3 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is  
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
Pre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
July 2018
Categories
All
|
||
RSS Feed